Strength :
Every 1:30 x 8
8 DB RDL
8 DB Reverse Lunges (alt. L/R each set)
*Scale Up: Deficit
Conditioning: Partner WOD
Row With Keren- 150 wall ball, 1500m row
500m Row
50 Wall Ball
400m Row
40 Wall Ball
300m Row
30 Wall Ball
200m Row
20 Wall Ball
100m Row
10 Wall Ball
1 Partner on rower, 1 Partner on wall ball
Partner Tabata:
1- 2 x Ball Sit Ups
2- 2 x Ball Russian Twist (Alt. Sides Every Round)
Strongman:
Strength :
Bent Over Row
8-6-4-8-6-4
Rest 1-2Min Between Set Condtioning :
EMOM 12Min
Even : 15M Bear Walk With Drag
EMOM 12Min
ODD : 6 Back Squat
Even : 30Sec Weighted Plank
EMOM 12Min
ODD : 30M Unbalanced Farmers walk
Even : 30Sec KB Swings
Rest 3Min Between Set
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